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11.13.18

12
Nov

11.13.18

CrossFit Live Loud – CrossFit

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Warm-up

3 times through

250m row

10 plate front raises (2.5/5lb plates)

10 plate side raises

10 air squats

Strength

4 sets of 10 reps for each movement

Banded tricep pull downs

Pronated grip barbell curls (pick weight you can do with out swinging)

GHD sit ups/sit ups

UP/DOWN planks (Going from elbows to hands is 1 rep)

Metcon

Metcon (No Measure)

15 min EMOM

1: 10 burpees

2: 12 DB thrusters (pick weight)

3: 25 ft handstand walk or stiff leg bear crawl